Are you too confused about weight training for golf?
There are many opinions in the golf world on whether weight training is beneficial or counter-productive to the golf swing.
On the PGA Tour it is a well-known fact that the majority of professional golfers are implementing golf fitness exercises into their training regimen. The goal of such golf fitness exercises is to improve their play on the golf course.
First and foremost, as a professional strength and conditioning coach on the PGA Tour, I see the benefits of a golf specific exercise program are well documented.
The confusion for most amateur golfers probably centers around what specific training modalities and exercises should they include in their golf fitness programs and what are the professional golfers doing.
I get a lot of questions on how are the professional golfers programs set-up, what specific exercises do they incorporate in their programs, and are the exercises in such programs similar to those found in local health clubs. A lot of people ask me if they should include actual dumbbell and barbell exercises into their golf exercise program.
The goal of this article is to provide you information on what the components, modalities, and exercises that compromise a good golf fitness program.
I will also provide you with a breakdown and sequence of a good golf fitness program.
First and foremost, I need to define a few terms to help you create an understanding of the basic goals of a golf fitness program. The main goal of a golf fitness program should be to improve your golf game through the development of your physical body. In order for you to meet this goal, the golf exercises within your program must develop the body relative to the golf swing.
At this point, I must explain a few things about the biomechanics of the golf swing. The golf swing is a total body athletic activity. Meaning the entire body is utilized to swing the golf club. Just as in baseball, you do not throw with only you’re your, but rather your entire body. The same is true of the golf swing; you swing the golf club with your entire body. This in the world of strength and conditioning is defined as an “integrated total body athletic action”.
The golf swing is easily defined as an athletic action incorporating the entire body to execute. Knowing this point, a golf fitness program must incorporate exercises for the entire body. A term we like to call “integration”. Integration is the utilization of exercises that incorporate the entire body. For example, the golf swing incorporates a rotational movement of the core (abdominals, lower back, hips, and obliques). An integrated golf specific exercise incorporating all these muscles would be a physio-ball Russian Twist in which all these muscles are working in a rotational pattern.
This is very different than isolating each muscle of the core and training them separately with isolation exercises such as abdominal crunches. The point to be made is; integrate the muscles of the body rather than isolating each muscle in a golf fitness program.
Secondly, the exercises within a golf fitness program must be “cross-specific” to the anatomical positions, movement patterns, and energy requirements of the golf swing. Simply stated this means train your body with exercises that place your body in the position your perform the golf swing, utilize exercises that move your body through the ranges of motion of the golf swing, and develop the needed energy requirements of golf.
For example, a golf swing is performed in a standing “athletic position”. Knowing this fact, it would probably be of greater benefit to perform a physio-ball squat rather than a seated leg extension for the golf swing, why? Because the physio-ball squat places your body in a position similar to a position in which the golf swing is executed. A leg extension isolates the quadriceps in a seated position, which does not train the body in an integrated movement pattern, nor in a position similar to the golf swing.
Cross-specific training results in a “transfer of training effect” onto to golf swing. This simply means the exercises you are performing directly affect your golf swing in a positive manner. One goal of a golf fitness program is to get the greatest amount of benefit from each of your exercises.
If you keep these two principles integration and cross-specific in mind when developing your golf fitness program. The choices made in the selection of exercises will undoubtedly be better for your golf swing.
Once these basic principles are understood you may begin the process of developing a golf fitness program. A golf fitness program consists of a series of modules. The modules are essentially different pieces of the program geared towards developing a specific improvement within the body. As a whole, the separate modules together comprise a golf fitness program. For example, flexibility training is one module that is contained within a golf fitness program. The goal of the flexibility module is to develop the flexibility parameters within the body required of the golf swing. Listed below in sequential order with a brief definition are the modules that comprise a comprehensive golf fitness program.
1. Flexibility Training: exercises to develop flexibility within the body required of the golf swing.
2. Balance Training: modalities geared toward improving your balance capacities in relation to the golf swing.
3. Joint Integrity Training: Exercises to develop strength and endurance in the joints of the body. Injury prevention based exercises for the shoulders, hips, and knees.
4. Core Training: Exercises to develop the required stabilization, strength, and endurance in the core region of the body for the golf swing. Utilizes a variety of modalities and equipment such as physio-balls, medicine balls, tubing, and dumbbells.
5. Total Body Training: Integrated total body strength, endurance, and power training exercises. Geared towards developing the needed strength, endurance, and power within the body in a cross-specific manner relative to the golf swing.
The most important principle to remember relative to the modules comprising a golf fitness program are the goals of each module and the order.
Training order is of the greatest importance with a golf fitness program.
Often times the golfer will attempt to develop power within their muscles before achieving the proper levels of flexibility that the demanding golf swing requires.
If you train this way, you will most likely develop power in the body, but you will likely not be able to use it effectively.
For example, if you develop greater amounts of power in the core region of the body, but don’t have the flexibility to execute a full shoulder turn. The ability of your body to utilize your increased power will be less than optimal. I can’t emphasize to you enough, keep the training order consistent as I outlined above.
Finally, the number of exercise choices you have in terms of flexibility, balance, joint integrity, core training, and total body exercises for the golf swing are too many to count.
There is also many types of equipment you can use for each component of your golf exercise program.
You can use stretch cords, tubing, medicine balls, dumbbells, and all other types of equipment within a golf fitness program. The points to keep in mind when choosing the actual exercises for your program are: 1) Do the exercises train the body in the anatomical positions of the golf swing? 2) Do the exercises take the body through the ranges of motion entailed within the golf swing? And 3) Do the exercises develop the required energy requirements of the golf swing?
If you use these questions in the decision making process of exercise selection, the final program you develop will most certainly be beneficial to your golf swing.
Sean Cochran
**The contents of this article are not to be considered as medical advice.
Always consult a physician before beginning or changing any fitness
program.**
This article is protected by copyright, 2006, BioForce, Ltd. All rights reserved.
Bill Mooney
BioForce, Ltd
7866 SW Nimbus Ave
Beaverton, Or 97008
www.bioforcegolf.com
Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA Tour regularly with 2005 PGA & 2004 Masters Champion Phil Mickelson. He has made many of his golf tips, golf instruction and golf swing improvement techniques available to amateur golfers on the website http://www.bioforcegolf.com To contact Sean, you can email him at support@bioforcegolf.com.
The internet is wealth creating resource. It has made millionaires of countless individuals who have found ways of providing products/services via the internet. This site is for e-marketers and future or home-based business owners. Here you’ll find ways to make money on the internet as well as work-at-home resources to help get you started. First, let’s start with the most common ways of making money online. Below are the 6 most common ways used today to earn income on the net:
Buying and Reselling/Ebay
Drop-shipping
E-trading
MLM (Multilevel Marketing) and Direct Selling
Affiliate/Referral Programs
“Out of the box”
1. E-bay Selling - Buying and selling products is one the most common ways of making money online. It can be very profitable if you find, make or channel a product that is in demand for example: e-books/information, electronics, furniture, office supplies, apparel, etc. The key is to out-think the competition, since the creation of the Ebay phenomenon thousands of sellers have monetized on the opportunity. It’s important to find a product that you’re familiar with in order to be an effective seller; for example, don’t sell computers if you don’t know what “processor speed” is, you’ll just set yourself up for failure. If your having trouble finding a product try going to WWB, they offer products as well as information/ tools on how to find niche products and sell them on Ebay. You can also go to the Ebaystore to set up an inexpensive storefront if you don’t want to build your own.
Drawbacks to Ebay selling are:
Finding/making a profitable product
Can be time consuming (Plan to spend 20-30 hrs/week)
Very competitive market
2. Drop-ship- Drop-shipping is very similar- however the advantage to drop-shipping is that you don’t have to worry about moving the products yourself. With drop-shipping you’re really working as a third party in the sense that you find vendor’s who’ll drop-ship, and when you make a sale, they deliver the products directly to the customer for you-thus, no inventory or overhead costs? It can also save you the money and hassle of running to UPS every month to send/receive shipments. Another perk is that you don’t have to buy the product before you sell it! You simply take the order and give it to the manufacturer for shipping, and you receive a check, without having bought a thing. I know I make this sound pretty easy but in fact it takes an adequate amount of information gathering in order find hot products. The first thing you will need to obtain is a drop-ship directory in order to find vendors who drop-ship, it will cost you anywhere from $55-85, but the money you spend will more than pay you back in safety and time. The only source I recommend for directories is WorldWide again because their the only vendor directory provider that’s Ebay certified-there’s a lot of fakes out their posing as drop-ship providers who are really just “middlemen” trying to collect a commission.
Drawbacks to drop-shipping are:
It can be extremely time-consuming finding reputable vendors with profitable products that will work with drop-shippers.
Backorders and returns can be a headache if you’re with a bad vendor.
3. E-trading is a trend growing more in popularity everyday. Right now the biggest e-trading market is Forex (Foreign Exchange Market) which has a higher turnover rate than the U.S. equity market. Foreign currency trading is a VERY lucrative market and involves simultaneously buying and selling currency online. Transactions take place OTC (Over the Counter) or via internet/phone, as there is no centralized location for trade such as with the stock or futures markets. Not only does Forex offer trading tutorials and conferences for you to learn to trade, but they also allow novice traders to get a taste of the market by allowing you to begin trading with as little as a $25 investment. Forex trading time is short in nature as it does not require long periods of holding before trading as with stocks or bonds. Actually 85% of all currency transactions last around a week or less. A great benefit of trading with Forex is that you aren’t charged commissions or exchange fees. They also offer “real time” price quotes. Go over to Forex.com to get more information about the currency trading market and how to get started.
Drawbacks:
Plan to have an investment of at least $250 to see the big bucks.
The market can be very sporadic and due to the short term nature you will need to stay informed (daily, even hourly) of trends and economic changes that will cause value fluctuation.
4. MLM and Direct Selling business opportunities in my opinion are the most misrepresented and underestimated income opportunities on the web. Most of this is due to false and misleading claims about products/services and income potential made by shady distributors and sales associates. Multi-Level Marketing or (MLM) companies are organizations that provide a product or service and market it by “word of mouth” advertising or paying independent distributors to sell the products as oppose to paid advertising i.e., radio, TV, newspaper. These distributors sell the products and receive commissions; however the majority of the money is made by “referring” or bringing in more distributors, who then bring in more distributors, and so on. The key to these businesses is to find established and legit companies with good commission structures and not spend time and money on small, “fly by night” corporations. Direct Selling is really in essence MLM (even though they try hard to distinguish themselves) except the products that are usually sold are “higher ticket” or more expensive products. Direct selling allows you to make more money with fewer recruits because you have higher commissions. Both of these opportunities are for people who desire and motivation to “run their own business”, because once you recruit people in under you, you have to teach them how to do the same, it’s called the process of “duplication” which involves duplicating the work habits of successful individuals and teaching others to do the same. Income is unlimited and residual, so even when you retire from the business (realistically anywhere from 2-4 years) you’ll still receive checks! An initial investment is required for both opportunities in order to purchase the products and/or start-up kit so if your not looking to invest anywhere between $50-250 for an MLM or at least $500-2k for Direct Selling maybe these businesses aren’t for you.
Drawbacks:
With so many un-established companies on the internet its hard to discern what companies are paying real people real money, so do your research before pulling out your credit card.
There is a high drop out rate in MLM’s due to lack of adequate training from the recruiter/upline and or motivation on the recruits part, so choose your upline carefully because some members will recruit you then leave you on the corner.
Direct selling is bit more challenging due to the type of products/services being offered. It’s more challenging to sell due to the fact that a lot of people who are looking for a business are doing so because cash is tight, so most of them don’t have a grand to invest in order to start (believe me I know).
5. Last but not least we have Affiliate programs. Affiliate programs are perfect for people who don’t want to sell their own product, don’t want to talk to people on the phone or in person, and/or don’t want to spend a lot of money. An affiliate is someone who advertises a company’s services/products on their site by placing banners/ads of the company’s site on their website. When the organization makes a sale from your website link, and in some cases even a referral from the affiliate’s site, the affiliate receives a commission. Affiliate marketing is inexpensive to start because 99% of the companies don’t charge you to become an affiliate, and why should they? I mean after all you’re bringing them visitors, which turns into more sales revenue. You don’t have to have your own site to be an affiliate, but it is necessary if you’re looking to attract more visitors and make more money. The key is joining a good handful of affiliate programs so that you can create multiple streams of income, that’s how top affiliates earn thousands/week.
Drawbacks:
It can be challenging finding quality affiliate programs to join. Many companies claim to “have the best” program.
If you don’t have traffic, what’s the point? It’s better if you actually KNOW HOW to bring traffic to websites. Many affiliates make money due to the fact that they don’t know how to market their programs.
Not enough??? Well try thinking out of the box. Most successful online marketers created income by simply finding a need or a solution for a product/service. For example, while vacationing in Colorado a few years ago I came across a guy who’d made millions simply by creating a website/lead capture page that surveyed people who were searching for real estate. The page, he stated, basically was a questionnaire collecting information about their requirements: price range, number of rooms, location, etc. After receiving the information from the site, he then sold their information as leads to mortgage companies and real estate agents in those local areas! This can be a very profitable business venture because real estate agents are always on the hunt for warm leads. You can even apply this to any other business where leads are sought after.
Don’t let drawbacks discourage you!! All of these strategies are viable and the most commonly used ways to make money online. You just have to have believe that you can be successful-besides what business doesn’t have its drawbacks? See you at the top!!!
www.e-wmn.com